Despite the public's deep fear of cholesterol and all things related to heart disease, not all cholesterol is bad. Your body contains two forms of cholesterol. Low-density lipoprotein, or LDL, cholesterol is bad for your health because it can form plaque and stick to the sides of arteries, causing atherosclerosis. High-density lipoprotein, or HDL, cholesterol, however, scavenges the LDL cholesterol and returns it to the liver, where it may be expelled from the body. While your body produces HDL cholesterol naturally, you may also eat certain foods that help raise HDL cholesterol levels.
Nuts
According to MayoClinic.com, niacin, one of the B vitamins, can raise HDL cholesterol levels by 15 to 35 percent. Niacin is found in nuts, specifically peanuts. You may also take it as a supplement. Nuts also contain omega-3 fatty acids, which improve HDL-to-LDL ratios. Eat handfuls of raw nuts as a snack, sandwiches with peanut or almond butter and nut pate spreads on crackers. Be cautious of the high caloric content of nuts and avoid overeating them. Also avoid nuts that contain partially hydrogenated oil in the ingredients list. Several brands of flavored nuts, such as honey roasted, contain hydrogenated oils, which are a form of trans fats. Raw nuts offer the most health benefits.
Oatmeal
Oatmeal contains soluble fiber that helps raise HDL cholesterol and lower total cholesterol. When preparing oatmeal, raise the amount of fiber by adding banana or blueberries. Oat bran also helps raise HDL levels. Aim to consume 5 to 10 grams or more of soluble fiber each day.
Legumes
Because of their levels of soluble fiber, legumes also improve HDL levels while lowering LDL cholesterol. Legumes with soluble fiber content include lentils, lima beans, kidney beans, navy beans and green peas. Incorporate these beans into vegetable chili, casserole dishes, bean burritos or bean burgers. They may also be cooked and eaten alone or with seasonings.
Oils
Olive, peanut and canola oils are rich in monounsaturated and polyunsaturated fats. These healthy fats raise HDL cholesterol and improve the body's anti-inflammatory abilities, according to MayoClinic.com. Use these oils in recipes in place of butter or animal lard. Fry or saute vegetables in olive oil in place of butter, which contains saturated fat.
Flaxseeds
The high-fiber content, omega-3 fatty acids and lignans in flaxseed oil help raise HDL cholesterol and lower LDL. Consume flaxseed oil alone, or add it to a baking recipe. To consume more flaxseed, purchase the ground seeds or grind them yourself in a dedicated coffee grinder. Add them to oatmeal, smoothies or baking recipes.
Avocados
Avocados also contain omega-3 fatty acids, as well as heart-healthy monounsaturated and polyunsaturated fats. Smash avocados into guacamole with lemon and garlic, or slice them up and add to a salad.
